If you’re interested in keeping your bones healthy and strong, you must ensure you’re getting enough of the three essential nutrients for bone growth: calcium, vitamin D, and phosphorus. While you can get all these nutrients from food, some people may need to take supplements to ensure they’re getting enough. Here’s what you need to know about each nutrient.
Calcium
Calcium is the most abundant mineral in the human body, and 99% of it is stored in our bones and teeth. Our bodies need calcium for muscle contraction, blood vessel function, and nerve transmission. If you’re not getting enough calcium, it can lead to severe problems for your bones. Here are three negative effects that can occur:
- Weakened bones: Without calcium, your bones can become weak and fragile. This increases your risk of fractures and breaks, especially as you age.
- Osteoporosis: This is a condition where your bones become thin and weak due to bone loss. It’s more common in women, but men can get it too.
- Bone pain: If you lack calcium, you may experience bone pain or tenderness. This can signify a more severe problem, so you must see a doctor if you’re experiencing this symptom.
Getting enough calcium is essential for keeping your bones healthy. Make sure you’re getting enough from food sources or supplements to avoid these negative effects on your bones. Good sources of calcium include milk, cheese, yogurt, leafy green vegetables, and canned fish with bones (like salmon or sardines). If you don’t think you’re getting enough calcium from food alone, you may want to consider taking a supplement.
Vitamin D
Vitamin D helps the body absorb calcium and phosphorus, two minerals that are essential for bone growth. If you’re not getting enough vitamin D, it can lead to several problems. Here are three negative effects on your bones that can occur due to a lack of vitamin D:
- Weakened bones: One of the most severe effects of vitamin D deficiency is weak, brittle bones. This can lead to an increased risk of fractures and osteoporosis.
- Malformed Bones: Without enough vitamin D, your bones may not develop properly. This can lead to deformities such as rickets in children and osteomalacia in adults.
- Bone pain: Vitamin D is essential for keeping your bones healthy and strong. If you’re not getting enough of it, you may experience pain in your bones and joints.
Vitamin D is produced by our bodies when our skin is exposed to sunlight, but we can also get it from certain foods (such as fatty fish) or supplements. You can also talk to your doctor if you think you may be deficient in vitamin D. They can order a blood test to check your levels and recommend the best course of treatment.
Phosphorus
Like calcium, phosphorus is another mineral that’s essential for bone growth. It works with calcium to keep bones strong and plays a role in cell growth, energy production, and kidney function. Phosphorus is an essential mineral for bone health. It helps to keep bones strong and hard, and it also helps the body to use calcium effectively. Without enough phosphorus, bones can become weak and fragile. Here are five ways that lack of phosphorus can negatively impact your bones:
- Decreased bone density: Phosphorus is essential for maintaining bone density. Without enough phosphorus, bones can become thin and porous.
- Muscular weakness: Without enough phosphorus, your muscles will weaken, and you’ll be more likely to experience falls and fractures.
- Arthritis: Arthritis is another common problem associated with phosphorus deficiency. This is because phosphorus is essential for maintaining healthy joints. Without enough phosphorus, joint cartilage can break down, causing pain, stiffness, and swelling.
- Tooth loss: The enamel on teeth is made of phosphate, so when phosphorus levels are low, the enamel can become weaker and eventually break down. This can leave teeth vulnerable to decay and infection, leading to tooth loss.
To avoid these problems, it is essential to ensure that you get enough phosphorus in your diet. Good sources of phosphorus include meat, poultry, fish, dairy products, nuts, and legumes.
If you already suffer from the negative effects of phosphorus deficiency, see your doctor immediately. In the case of tooth loss, see a dentist to get teeth replacement via dental implants. It’s an implant that is placed directly into the jawbone, providing a sturdy anchor for the new tooth. The implant can be used to support a single tooth, or it can be used to hold a denture in place. Dental implants are less likely to cause problems with eating and speaking, and they can help to preserve the natural shape of your face.
If you want to keep your bones healthy and strong, make sure you’re getting enough calcium, vitamin D, and phosphorus. While you can get all of these nutrients from food, some people may need to take supplements to ensure they’re getting enough. Talk to your doctor if you’re concerned about your intake of these essential bone-building nutrients.
